how do you do your HIIT?
 

For those that do HIIT, what is your actual routine?

Re: how do you do your HIIT?
 

My workout borders on aerobic but here's what I do after lifting:
<font class="small">Code:</font><hr /><pre>On treadmill

Walk 4MPH .10mi
Run 7MPH .15mi
Walk 4MPH .05mi
Run 8MPH .15mi
Walk 4MPH .05mi
Run 9MPH .15mi
Walk 4MPH .10mi
Run 10MPH .15mi
Walk 4MPH .05mi
Run 11MPH .15mi
Walk 4MPH .05mi
Run 12MPH .15mi
Walk 4MPH .10mi
</pre><hr />

I think it would be easier to do high intensity training on a bike since you can push your own pace. (or running outside) But I prefer to get everything done in the same place and enjoy the running.

Re: how do you do your HIIT?
 

Mine is pretty simple.

Recumbent bike set to level 12 (out of 25).

30 seconds at 60-70 RPM
30 seconds at 100-110 RPM
Repeat

I started with 5 minutes, and adding 1 minute each week until I get to 15 minutes. I'm up to 11 now. It gets my heart rate up in the low 170s for most of the workout.

Re: how do you do your HIIT?
 

Is it common to alternate so rapidly between run/walk?

Re: how do you do your HIIT?
 

[ QUOTE ]
Is it common to alternate so rapidly between run/walk?

[/ QUOTE ]

yeah the point is to relax for the 1 minute so that you can go all out for that 30 seconds of sprint your doing. Genereally its going to be a bit harder to do a HIIT workout on the treadmill so if you really want to do some running go to a local track.

But I do a similar one for bike and the elliptical where i find a good resistance level like 10 (will vary from machine to machine) and do the 1 minute easy 30 seconds hard...

Re: how do you do your HIIT?
 

[ QUOTE ]
Is it common to alternate so rapidly between run/walk?

[/ QUOTE ]

You need to get the heart rate up into an anaerobic state and your body can't produce enough ATP to run a spring for max20 minutes. The goal is to create an oxygen debt, which is just that panting feeling when you get done sprinting--like you are trying to catch your breath...when you run an all out spring your heart rate will actually be faster right when you stop the anaerobic exercise than it was when you were performing the exercise. This is good, so his your heart rate going back down 40-50 beats within a minute of stopping. Anyway, when you've created an oxygen debt your muscles are asking for more oxygen than your lungs can supply--when this happens, you are building up the reserve capacity in your heart, expanding your lung volume, triggering the, production of growth hormone. and melting away fat.

So the short sprint intervals creates the oxygen debt and the light jogs/walks (whatever you like) allows your heart rate to come back down.

Re: how do you do your HIIT?
 

I do 20 seconds on 10 off on an elliptical thingee, or 30 on 30 off on the rowing machine, both at max effort then barely moving.

I hate every damn second of it until the end of the 6th sprint.

Re: how do you do your HIIT?
 

lol metaballa biochemistrys

Re: how do you do your HIIT?
 

That's a bitch to do on the treadmill mainly because you constantly have to be hitting buttons and stuff. The ones I have done have number pads so changing speeds so rapidly is a bitch

Re: how do you do your HIIT?
 

On the treadmill at the gym, I'll first jog for about 5 minutes just to warm up.

Then....

Walk 2 min 2.8 mph
Jog 1 min 7.0 mph
Sprint 1.25 min 9.5 mph
Walk 2 min 2.8 mph
Jog 1 min 7.0 mph
Sprint 1.25 min 9.5 mph
Walk 2 min 2.8 mph
Jog 1 min 7.0 mph
Sprint 1.25 min 9.5 mph
Walk 2 min 2.8 mph
Jog 1 min 7.0 mph
Sprint 1.25 min 9.5 mph

I'll go a couple more times if time/my body permits.